AO: THE RANCH
QiC: Pergo
Date: 11/23/2024
Title: Feels like Tuesday
Number of HIMs: 4
Orange Juice, Sweet -n -low, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank with 5 core principles, mission and credo.
Held several plank positions, asked pax if they wanted to do yoga the whole time, but some thought it would be a bit of a stretch.
TTT, don Q’s, Imperial walkers, hillbillies, lbac (forward and backward) overhead claps and seal claps
Tha Thang:
Crab up cindy then get to work.
15 reps of Cindy to the ground then lift overhead
15 reps of ohp
10 merkin pull cindy thru
Run 200m
AMRAP for 30 minutes
Finished up with some side bends, hold Al Gore and pass the Cindy around, then 15 WW3’s
Got a lesson on spine alignment and proper form
COT:
CoR and NoR
Pledge and pray.
All got better